Thursday 6/13/2024

Accessory 
Strict Pull-up Test
Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up

Scoring: note your level and score achieved.

WOD
"Denver Nuggets"
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge 50#/35#
10 Toes To Bar

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you.  Cap 15:00/5 rounds.
* Every 5ft of lunges = 1 rep (1 round = 20 reps)
*You don’t have to rest until the three minutes is up to start the next two rounds.

Wednesday 6/12/2024

Strength 
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-

WOD
"Minnesota Timberwolves"
12:00 AMRAP
10/8 Calorie Air Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps 24"/20"

Tuesday 6/11/2024

WOD
"Indiana Pacers"
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings 55#/35#
12 Burpee Over Rower
*Score is slowest set

Mayhem Mini-Pumpp - Leg Day
3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

-Rest 1:00 between rounds-

Monday 6/10/2024

Strength 
3 sets:
10 Front Squat (60-65%)
2 Standing Broad  Jumps
-rest 2:00 between sets-

WOD
"Boston Celtics"
10 Rounds For Time:
1 Power Clean 205#/135#
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back